Is pizza considered ultra-processed? A nutritional deep dive

October 30, 2025 •

4 min read

According to a study published in The BMJ, higher consumption of ultra-processed foods (UPFs) was associated with an increased risk of mortality. With the rise of ready-to-eat convenience, many people wonder: is pizza considered ultra-processed? The answer, as with many foods, depends entirely on how it's made.

Quick Summary

The classification of pizza as ultra-processed depends heavily on its origin and ingredients. Frozen or packaged pizzas are typically considered UPFs due to industrial additives, while pizza made from scratch with whole ingredients is not.

Key Points

Homemade is not UPF: Pizza made from scratch with whole ingredients is not ultra-processed and is the healthiest option.
Frozen pizza is UPF: Most frozen and pre-packaged pizzas are ultra-processed due to industrial ingredients and numerous additives for preservation and flavor.
Check the ingredient list: The presence of many unfamiliar ingredients, emulsifiers, and preservatives is a strong indicator that a food is ultra-processed.
Processing level impacts health: The health implications of pizza are tied to its processing level, with UPFs linked to higher risks of obesity and chronic disease.
Control your nutrition: Making pizza at home gives you full control over the quality of ingredients, allowing for healthier choices like adding vegetables and using whole-wheat dough.
Fast food is often highly processed: While not always as ultra-processed as frozen versions, fast-food pizza often uses processed ingredients and methods.

Defining Ultra-Processed Food

To understand if pizza falls into the ultra-processed category, one must first grasp the definition of an ultra-processed food (UPF). The most widely accepted framework is the NOVA classification, which organizes foods into four groups based on their level of processing.

Group 1: Unprocessed or minimally processed foods. These are whole foods in their natural or nearly natural state, such as fresh fruits, vegetables, meat, and eggs. Minimal processing includes cleaning, freezing, or pasteurization to preserve them.
Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods for use in cooking, such as oils, flour, salt, and sugar.
Group 3: Processed foods. This category involves combining Group 1 and Group 2 foods. Examples include canned vegetables with added salt, cheese, and simple breads.
Group 4: Ultra-processed foods. This group is defined by industrial formulations made mostly or entirely from substances extracted from foods (e.g., fats, starches, hydrogenated oils) or synthesized in labs. They contain many additives not typically used in home cooking, such as emulsifiers, flavor enhancers, and artificial colors, to increase palatability and shelf life.

The Pizza Processing Spectrum: From Homemade to Frozen

Pizza's classification is not a one-size-fits-all situation. Its level of processing is a spectrum that depends on the ingredients and preparation method.

Homemade Pizza: The Unprocessed Choice

When you make a pizza from scratch, you are assembling a meal from minimally processed ingredients. You use simple components and home cooking techniques, which means the final product is not ultra-processed.

Ingredients: Flour, yeast, water, and salt for the dough; fresh or canned tomatoes for sauce; mozzarella cheese; and fresh vegetables and herbs for toppings.
Techniques: Kneading, proofing, and baking are standard culinary processes, not industrial ones.
Outcome: A nutritious and flavorful meal that you control from start to finish, with no unnecessary additives or preservatives.

Frozen and Packaged Pizza: The Ultra-Processed Example

Most frozen and pre-made pizzas are classic examples of ultra-processed foods. They are formulated for convenience, long shelf life, and low cost, relying on an array of industrial ingredients and additives.

The Dough: The crust often contains a long list of stabilizers, conditioners, and processed oils (like hydrogenated fats) to ensure it stays fresh in the freezer and bakes consistently.
The Sauce: Often made from concentrated tomato products with added sugar (like high-fructose corn syrup), flavor enhancers, and preservatives.
The Cheese: May contain processed cheese substitutes or modified cheeses with added emulsifying salts and colorings.
Toppings: Many processed meat toppings, such as certain types of pepperoni and sausage, contain added nitrites, nitrates, and other preservatives.

Fast-Food Pizza: A Gray Area

Fast-food pizza often falls somewhere between a processed and ultra-processed food, depending on the restaurant's standards. While made fresh, many chains use processed ingredients—like pre-made dough containing conditioners and cheese blends with stabilizers—to maintain consistency and speed. The sauces and meats are also frequently processed. While likely better than frozen, it is still a far cry from a whole-ingredient homemade pizza.

Health Implications and the Pizza Comparison

Studies consistently link high consumption of ultra-processed foods with negative health outcomes, including an increased risk of obesity, type 2 diabetes, and cardiovascular disease. The nutritional differences between homemade and store-bought pizzas highlight these risks.

Comparison: Homemade vs. Store-Bought Pizza


Feature	Homemade Pizza	Store-Bought/Frozen Pizza
Ingredients	Whole ingredients: flour, fresh tomatoes, yeast, cheese, fresh vegetables.	Industrial ingredients: refined flour, added sugars, preservatives, emulsifiers, processed fats, colorings.
Processing Level	Minimal processing (Group 3).	Ultra-processed (Group 4).
Nutritional Profile	Higher in fiber, whole nutrients. Lower in sodium, added sugar, and unhealthy fats.	Typically higher in calories, saturated fat, sodium, and added sugars. Lower in fiber and micronutrients.
Health Impact	Can be part of a healthy, balanced diet.	Linked to higher risk of obesity and chronic diseases with regular, high consumption.
Additives	Few to none.	Contains many additives for taste, texture, and preservation.

Tips for a Healthier Pizza Experience

Fortunately, enjoying pizza doesn't have to mean compromising your health. You can take control of your nutrition by following a few simple tips:

Start from scratch: The most effective way to avoid ultra-processed pizza is to make it yourself. A simple dough recipe with a jar of plain crushed tomatoes, cheese, and your favorite toppings is a great start.
Load up on vegetables: Toppings like spinach, mushrooms, peppers, and onions are a fantastic way to add fiber and nutrients to your pizza, helping you feel fuller and improving overall health.
Opt for whole-wheat crust: Using a whole-wheat flour dough boosts the fiber content and nutritional value of your pizza compared to refined white flour.
Limit processed meat: Reduce or eliminate processed meats like pepperoni and sausage. Instead, top with healthier protein sources such as grilled chicken or vegetables.
Mind the cheese: While delicious, cheese is calorie-dense. Using a smaller amount of high-quality cheese can reduce fat and calorie content without sacrificing flavor.
Read the labels: If buying a pre-made crust or sauce, check the ingredient list for hidden sugars, hydrogenated oils, and unfamiliar chemical additives. Choose products with minimal ingredients.

Conclusion

The question of is pizza considered ultra-processed? has a nuanced answer: it depends on its origin. While frozen and packaged pizzas typically fit the criteria for ultra-processed foods due to their industrial formulation and additive-heavy nature, a homemade pizza made from whole, minimally processed ingredients does not. The critical distinction lies in the ingredients and the level of processing involved. For optimal nutrition and health, choosing homemade pizza over its ultra-processed counterparts is the clear winner, as it allows for full control over the quality and nutritional density of your meal.

For more in-depth information on nutrition and healthy dietary practices, consult authoritative health sources like the World Health Organization (WHO), whose guidelines often focus on the benefits of consuming minimally processed foods. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Frequently Asked Questions

The NOVA system classifies all foods into four groups based on their extent and purpose of industrial processing. Group 4 represents ultra-processed foods, which are industrial formulations with multiple additives.

No, not all processed foods are unhealthy. Processed foods (Group 3) include items like canned vegetables or cheese. The concern lies with ultra-processed foods (Group 4), which often have a poorer nutritional profile and excessive additives.

Frozen pizzas are typically considered ultra-processed because they are industrially formulated using numerous ingredients not found in a home kitchen. This includes stabilizers, emulsifiers, processed fats, and a high content of salt and sugar, all for preservation and palatability.

Many fast-food pizzas use ingredients that are processed, such as pre-made doughs and processed meats. While they may not have the same additives as a frozen pizza, their formulation often leans heavily toward ultra-processing, making them less healthy than homemade versions.

Key ultra-processed ingredients include modified starches, hydrogenated oils, high-fructose corn syrup, preservatives, and flavor enhancers. When found on the label of a frozen pizza, they indicate a high level of industrial processing.

Yes, you can make a healthy pizza by preparing it at home from scratch using whole, minimally processed ingredients. This gives you control over the amounts of fat, salt, and sugar and allows you to add more vegetables.

Processed foods are made simply by adding Group 2 ingredients (salt, sugar) to Group 1 foods (e.g., canned beans). Ultra-processed foods are industrial formulations containing substances rarely used in home cooking and numerous additives.